If the thought of strength training makes you squeamish but you're ready to build some muscle, we have a plan for you. This beginner circuit workout will teach you basic exercises while toning you all over. Grab a set of dumbbells (we recommend 5 to 10 pounds) and get at it. If you don't have weights, you can use soup cans or full water bottles — seriously.
Directions: warm up with light cardio for five minutes (see our suggestions on the next slide), then repeat each three-exercise circuit two to three times, resting for 60 seconds between circuits as needed.
Take five full minutes to prep your body to work out. Get your blood flowing, pump your heart rate up a bit, and prep your muscles by mixing and matching these suggested moves. Do what feels good to your body — just keep moving. A solid warmup can prevent injury and decrease that annoying soreness that comes a day or two after working out.
Reps: 8-10
This move works the thighs, butt, and core. Many exercises build on the basic squat, so it pays to master your form before adding weights and variations to your workouts. Practice by squatting onto the edge of a chair if you feel you need more guidance on form.
Reps: 10
This exercise works the upper back, specifically the muscles between your shoulder blades, which tend to be weak from slouching at computers or hunched reading a smartphone.
Reps: 5, each side
This exercise works the core and teaches the abs and back to work together to stabilize the torso. This move will help get your ready for planks, too.
Reps: 10
This move works the entire back of your body (butt included!) and prepares you for deadlifts, which are done with dumbbells. So once you have the form down, you can add weights to this move!
Reps: 10-12
This classic move will tone your upper arm, but use your abs to keep your torso stable while lifting and lowering the dumbbells.
Reps: 10 reps, alternating sides
Don't let the silly name fool you, this move is hard but the perfect challenge for a beginner. It's a stability exercise that trains your abs to work while your arms and legs move. Slow and steady wins the race here; you have to actively engage your abs and monitor your stability. Get your form down and you will be ready for more ab exercises.